Strength/Skill:
Back Squat
Metcon:
EMOM 16:
Min 1: 2 Back Squats @85% of 1 RM
Min 2: 10 Total One Arm KB shoulder press (53/35)
2 Min Of Max Reps Abmat Sit Ups
Archive | WODS
Sat. Mar 18 2017
Happy Saturday! Just a reminder to swing by tomorrow between 9AM and Noon for open gym! Come work on any strengths, weaknesses or goals you have! We’ll see you then.
Fri. Mar 17 2017
“17.4”
Complete as many rounds and reps as possible in 13 minutes of:
55 Deadlifts (225/155)
55 Wallballs (20/14)
55 Calorie row
55 Handstand Push Ups
Thurs. Mar 16 2017
Strength/Skill:
High Jump
Metcon:
PARTNER WOD:
4 Rounds For Time:
200M Wallball Run (20/14) (Pass ball between partners as desired)
20 Wallball Sit Ups
10 Junk Yard Dog
100M Row Each While Partner Hangs From Pull Up Bar
Wed. Mar 15 2017
Strength/Skill:
Pause Front Squats
Metcon:
3 Rounds For Time
5 Strict Pull Ups
10 HSPU (Handstand Push Ups)
15 GHD Sit Ups
20 Wallballs
40 Double Unders